Life can feel overwhelming at times. Whether you’re facing job challenges, financial worries, relationship anxiety or too many responsibilities to juggle, it’s understandable to feel stressed. A recent Gallup World poll found that 35.1% of participants reported feeling stressed. For some people, stress may come and go, but it can also be persistent. Over time, stress may lead to physical symptoms like headaches, fatigue and mood swings. It can also impact your relationships, work performance and other aspects of your life. But the good news is that there are effective strategies that can reduce your stress and improve your well-being.

At Lightfully, our deeply compassionate therapists can help you build coping skills to navigate life’s challenges, ease anxiety and feel better each day. 

Let’s explore evidence-based techniques that can help you manage stress with greater confidence.

5 evidence-based stress management techniques

Stressful situations can happen at any moment, but the way you handle them can help you protect your mental, physical and emotional health. Evidence-based techniques can reduce anxiety, so you can think clearly and overcome challenges more easily. 

Here are five strategies you can try:

• Mindfulness 

Research has shown that mindfulness reduces the body’s response to stress, lowering blood pressure, heart rate and cortisol. It works by helping you focus on the present moment, shifting your thoughts away from what is causing you stress.

Examples of mindfulness include:

• Meditation — Sit quietly and think about your breath, noticing how it feels to inhale and exhale. 
• Mindful walking — Walk slowly and be mindful of the way each step feels. Think about how it feels to move your legs and make contact with the ground.
• Guided imagery — Picture a calm setting and imagine it with each of your senses. Imagine what you would see, hear, smell, taste and feel.

• Deep breathing

Deep breathing can be a powerful way to calm anxiety. By breathing slowly and deeply, you can counter your body’s fight-or-flight response. This process promotes a state of relaxation, and there are several breathing techniques you can try.

Examples include:

• Deep breathing — Inhale deeply from your abdomen, allowing your stomach to fully expand before exhaling slowly.
• Box breathing — Inhale for four counts, pause for four counts, exhale for four counts and pause for four counts.
• Longer exhales — Inhale for four counts and exhale for eight counts, slowly and steadily calming your heart rate.

• Regular physical activity

Exercise can help reduce stress by releasing endorphins, chemicals that help you feel good. While at least 150 minutes of physical activity per week is recommended, a shorter workout can still be beneficial if you’re limited on time.

Some great stress-reducing exercises include:

• Yoga and tai chi
• Walking or hiking
• Aerobic exercise
• Strength training

• Sufficient sleep

Getting the sleep you need helps your body rest and recover. Generally, seven to nine hours of sleep is recommended for adults. A good night’s sleep can help you think clearly, regulate your mood and function at your best throughout the day. Ultimately, it’s a great way to help you face challenges with energy and clarity rather than fatigue. 

• Cognitive behavioral therapy (CBT)

CBT is a type of psychotherapy that can help you identify and challenge negative thought patterns that may lead to stress. Working with a licensed clinical therapist can help you strengthen coping strategies. Building this skillset can help you manage anxiety better and feel more in control of life’s challenges. Research has shown that CBT can significantly reduce stress, even for people experiencing chronic conditions. One study of women with multiple sclerosis found that group CBT sessions lowered stress, anxiety and depression levels for at least one month. No matter what kind of stress you’re facing, CBT can provide you with effective strategies to improve your health and well-being.

Are you feeling stressed? Lightfully can help you manage it

Stress is a natural part of life. The way you handle it can make a big difference in your health and well-being. Whether you’re facing stress at home, work, school or everywhere you go, you don’t have to manage it on your own. At Lightfully, our deeply compassionate licensed therapists can guide you through proven strategies to reduce your anxiety and improve your quality of life. Over time, you can gain confidence knowing that you can overcome more challenges that come your way.

We offer evidence-based, whole-person-centered care that can identify and address the root causes of your stress, helping you achieve the best possible outcome. Lightfully offers multiple levels of care and personalized treatment, so you can find the best option.

Change is possible. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.